4/18/23 strict press 10 x 3
Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...
top of page
Search
John McGuire
- 14 hours ago
- 1 min
12/2/23 power clean x 4
Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight...
26 views0 comments
John McGuire
- 2 days ago
- 1 min
12/1/23
Warm up 3 minutes max calorie row, bike or jump rope Then Tabata Russian twists Tabata push ups -3 minute max calorie row, bike or jump...
33 views0 comments
John McGuire
- 3 days ago
- 1 min
11/30/23 bench press x 6
Warm up 1 minute plank 200 meter run With a partner 10/10 med ball chest passes 10/10 underhand tosses 10/10 sit up with toss Strength...
51 views0 comments
John McGuire
- 4 days ago
- 1 min
11/29/23 back squat x 2
Warm up 1 minute bike 10 banded squats 20 second L sit 30 second L hang Then 3 rounds 5/5 Bulgarian split squats 10 v ups with a pause 10...
46 views0 comments
John McGuire
- 5 days ago
- 1 min
11\28/23 strict press x 4
Warm up 5 minutes single cardio focus (run, bike ,row, double under practice or ski) 30 second handstand hold 3 rounds 3 negative...
46 views0 comments
John McGuire
- 6 days ago
- 1 min
11/27/23 power clean x 6
Warm up 1 minute row Then 3 rounds 10/10 single leg deadlifts 10/10 single leg hip bridge 20/20 second side plank Strength Power...
49 views0 comments
John McGuire
- Nov 24
- 1 min
11/25/23 bench press x 2
Warm up 200 meter run 1 minute plank 100 meter run Then 3 rounds 5/5 single arm bottoms up bench press 10 2-legged pistol squats 15/15...
36 views0 comments
Maria Fogarty
- Nov 24
- 1 min
Friday Night Boxing
Friday Arms & Abs Grab dumbbells 1-1 Rows 4X10Reps Curl variations 4X10 Shoulder trio 4X10 Alt Press 4X10 Tricep Kickbacks 4X10 40 sec...
25 views0 comments
John McGuire
- Nov 23
- 1 min
11/23/22
Warm up 1/2 mile run 10 inch worm push ups 20 second active hang Conditioning With a partner 4 rounds for time 1/2 mile run-Together 50...
34 views0 comments
John McGuire
- Nov 21
- 1 min
11/22/23 Power snatch + overhead squat/ Back squat x 5
Warm up 1 minute bike (backwards) 1 minute bike (forward) 30 second active hang 30 second squat hold Then 3 rounds 5/5 knees over toes...
51 views0 comments
Maria Fogarty
- Nov 21
- 1 min
Adult Boxing
Heavy Hitters (Adult & Older kids) Warm up: 3 Rounds Mixed cardio| Your choice Group Stretch Shadow Box| working on 1/2 & 1/2/3 Combo...
17 views0 comments
Maria Fogarty
- Nov 21
- 1 min
Kids Boxing Class
Mini Feather Weights(Younger Kids) Group Meditation Warm up: 3 rounds Group Stretch Jumping rope 1/2 Combo Circuits: Feet on wall...
20 views0 comments
John McGuire
- Nov 20
- 1 min
11/21/23
Warm up 10 minutes mixed cardio Endurance IGOUGO With a partner, complete for time 100 burpee box jumps 24/20 200 calorie bike 300...
46 views0 comments
John McGuire
- Nov 19
- 1 min
11/20/23 strict press x 6
Warm up 2 minute row 1 minute handstand hold 30 second L hang Then 3 rounds 5/5 bottoms up presses 10/10 alternating kb rows 15/15 flutte...
43 views0 comments
John McGuire
- Nov 18
- 1 min
11/18/23 close grip bench x 2/ barbell row
Warm up 1 minute bike 1 minute plank with hands together Then 5 rounds of 100 meter run 3 inch worm push ups 5 barbell rows-Increase...
35 views0 comments
John McGuire
- Nov 16
- 1 min
11/17/23 Circuit training
circuit penalty box circuit Then 3 rounds 30 seconds of each Side plank left Side plank right Hollow hold Then Penalty box circuit
31 views0 comments
John McGuire
- Nov 15
- 1 min
11/16/23
Warm up 10 minutes mixed cardio Conditioning 21-15-9 Back squat (rack less, 5 burpee penalty for bailing or dropping the bar) Burpee box...
47 views1 comment
John McGuire
- Nov 14
- 1 min
11/15/23 snatch. 3. Front squat x 2
Warm up 2 minute bike then Burgenor warm up Strength EMOM5 3 hang squat snatches Front squats-Build a heavy 2 Conditioning-For time 100...
51 views0 comments
John McGuire
- Nov 13
- 1 min
11/14/23 push press x 2
Warm up 10 minute s mixed cardio Strength Push oress-Build a heavy 2 Endurance 210-180-150-120-90-60-30 double unders 21-18-15-12-9-6-3...
59 views0 comments
bottom of page